All posts by Savannah Fearns

Monday

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Posted 10/22/17 by | 0

5 rounds for time of:
20 wall-ball shots, 20/14 lb. to 10/9 ft.
20 sumo deadlift high pulls, 75/55
20 box jumps, 20 box for M/F
20 push presses, 75/55
Row 20 calories
Rest exactly 1 minute after each round.

35 minute cap.


Saturday

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Posted 10/20/17 by | 0

For Time, In teams of 2 or 3:

100 Calorie row (total)

100 Bench press 135/95 (total)

100 Box Jump 24/20 (total)

100 Double-unders (each)

35 min cap.


Friday

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Posted 10/19/17 by | 0

Acc: 3 rounds not for time:

10 KB “bell up” presses (each arm, light)

45 Double-Unders

For Time:

6 Rope Climbs

12 Squat Cleans (155/105)

24 Sit-ups

5 Rope Climbs

10 Squat Cleans

20 Sit-ups

4 Rope Climbs

8 Squat Cleans

16 Sit-ups

18 min time cap.


Thursday

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Posted 10/18/17 by | 0

E2MOM x 12 (3 rounds):

0:00-2:00:  200m run + Max Rep Stone-2-Shoulder

2:00-4:00:  REST

E2MOM x 12 (3 rounds):

0:00-2:00: 18 burpees + Max Rep Thrusters (95/65)

2:00-4:00: REST

Cooldown: 400m walk or jog


Wednesday

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Posted 10/17/17 by | 0

ST1: Build to a 2 RM Back squat in 16 minutes.

ST2: Build to a 2 RM Deadlift in 16 minutes.

Mob: 2 min requirement of: couch, pigeon, pretzel


Tuesday

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Posted 10/16/17 by | 0

WU: 1 mile jog

Coach’s weightlifting prep

SS: Snatch Pull + Hang Snatch (16 min cap)

17 min AMRAP:

50 ft. walking lunge (50/35 DB ea. hand)

20 DB Push Presses (same weight)

400m run


Monday

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Posted 10/15/17 by | 0

Muscle stamina/technique work

5 rounds:

60 second light row

5-10 Chest-to-bar Pull-ups (try to go unbroken)

“Elizabeth” For Time

21 – 15 – 9 of:

Power clean (135/95)

Ring Dip

13 min time cap.


Saturday

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Posted 10/13/17 by | 0

AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row


Friday

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Posted 10/12/17 by | 0

EMOM 24:

0:00-1:00) :60 seconds of double-unders

1:00-2:00) 1-3 stone to shoulder/ rope climb

2:00-3:00) rest

*Start on either the atlas stone or the rope. After each full round, switch to the other movement, completing 4 rounds of both the stones and rope. 8 total.

Group Mob: figure four, childs pose, thread the needle, forearm stretch, hamstring ball smash


Thursday

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Posted 10/11/17 by | 0

ST: Find a 5 RM Push Press in 16 minutes.

EMOM x5: 5 Push Jerks @75% of above

2 rounds for time:

50 ft. bear crawl

30 sit-ups

50 ft. broad jump

60 double-unders